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Yoga Poses to Relieve Neck Pain

Yoga neck pain

When you’re spending five days a week slouched over a computer in the office, it’s not uncommon to develop some kind of neck pain. Though most of the time, this doesn’t indicate any serious problems, if left untreated then it may lead to longer-term issues later down the line. So, what is the best way to go about treating the pain? Yoga exercises can have a positive effect on the problem in question, and if carried out on a regular basis, you could find yourself able to bid farewell to that troublesome pain altogether. Working to release tension in the neck, millions of people worldwide are turning to yoga poses to relieve neck pain. With many of the exercises able to be practised discretely at your desk, it’s no wonder that the alternative therapy is becoming more popular than ever. Before getting started, though, it is important to consider purchasing some good-quality yoga gear, if you are interested in trying out some of the more advanced postures. For a comfortable yoga sweatshirt, we recommend the Ana Heart, Jagger 2 Sweatshirt. In this article, we explore some of the best yoga poses to relieve neck pain, focussing on the technique and numerous benefits each posture holds.

Tips before you begin

Before getting started, it’s sensible to take note of these tips, in order to gain maximum benefit from your yoga poses.

It’s important to coordinate your breath with the movement of the posture, using each breath as an aid to feeling movement throughout the spine. Helping neuromuscular re-education, this process enables you to snap out of unhealthy movement patterns. The final and most important tip we are going to bless you with is make sure that the posture feels right for you, not anyone else. The aim of yoga is to have a positive effect on your body, so if you find yourself in a position that doesn’t feel quite right, don’t be afraid to alter it slightly or move onto a different technique. When practising the postures correctly, they should provide you with an insight of what’s going on in your body; for instance, if you feel pain in a certain area when practising, it’s worth taking time to consider the possible causes of the ailment. If you are certain you’re practising the pose correctly, there should be no reason to experience discomfort; with this in mind, it may be worth visiting your local GP to get some professional advice – this will avoid further injury.

Simples poses to aid neck pain

Arm Across Chest Pose

To begin, find a comfortable position either on the floor or on a chair. Sit tall with your spine straight and your neck lengthened. Ensuring your shoulders are relaxed, reach your right arm out in front of you before bringing it across your chest, toward the left-hand side of your chest. Finally, gently turn your head to look over your right shoulder. You are in Arm Across Chest Pose. Hold the pose for around 10 controlled breaths before repeating on the opposite side. Working to stretch both the neck and shoulders, this posture is a beneficial, simple yoga exercise to relieve neck pain.

Thread the Needle Pose

Start on all fours, ensuring your knees are aligned with your hips. Next, slowly walk your left hand forward until you can comfortably thread the right arm underneath it. You should be able to gently rest your right cheek and shoulder onto the mat. You are in Thread the Needle Pose. Hold the pose for approximately 10 breaths, taking time to feel the gentle stretch across the shoulders, arms, neck and upper back. When you feel ready, repeat the technique on the opposite side. To prevent injury during this posture, consider purchasing a comfortable yoga mat. For a soft, durable solution, we recommend the Ana Heart, Empowering Yoga Mat.

Yoga neck pain

Ear To Shoulder Rolls

Discrete and simple, this posture is ideal to practice while sitting at your desk. To begin, sit comfortably on your chair, ensuring you keep your shoulders relaxed and your spine straight. When you’re comfortable, begin to move your chin toward your chest, then gently draw your right ear toward your right shoulder. To deepen the stretch, place your right hand on your left ear and apply gentle pressure. After around 5 breaths, switch to the opposite side. Working to stretch both the neck and shoulder muscles, ear to shoulder rolls are simple and quick but boast incredible benefits.

Shoulder Rolls

To start, sit or stand tall keeping your spine straight. Gently draw both shoulders up toward your ears, before pushing them back and bringing them back down toward to ground. Bring them back forwards before repeating the rotation as many times as you feel comfortable. To mix up the exercise, try rotating your shoulder in the opposite direction, so instead of drawing your shoulders backwards, bring them forwards.

Cat/Cow Pose

Starting on all fours, ensure that your wrists are aligned with your shoulders and your knees are aligned with your hips. Next, inhale deeply, arching your back toward the ground as you do so. You are now in the Cow position. Hold the position for around 5 breaths, before exhaling. As you exhale, tuck your chin toward your chest, and arch your back toward the ceiling. You are in Cat position. The combination of the two stretches is ideal for stretching the neck chest, shoulders and lower back.


Whether you’re already finding yourself experiencing discomfort, or you’re hoping to prevent annoying neck pain from setting in from the get-go, there’s no doubt that practising regular yoga poses can have tremendous benefits on pain throughout the body. If you are interested in attending a local class, it might be worth picking up a yoga bag to transport your gear in, for a long-lasting solution, we recommend the Ana Heart, the Urban Nomad Yoga Bag.

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